10 nutritional properties and benefits of peanuts

Although we tend to underestimate them, peanuts are a nut with high nutritional value.

Why have we been told so much about the nutritional properties of peanuts for decades? This food, also known as 'peanuts', is a nut that belongs to the legume family.

This type of legume is the best source of protein among vegetables. Currently, the food industry has introduced peanuts in a wide variety of products that we can find in any supermarket: you can buy salted, raw, boiled and dried peanuts. But they are also present in countless recipes, sauces and creams, in nougats, butters, candies and in nut cocktails that we are served in any bar or restaurant.

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Nutritional value

For every 100 grams of peanuts, their nutritional value is as follows:

• Calories: 567
• Fat: 49 g
• Protein: 25 g
• Carbohydrates: 17 g

Nutritional properties and benefits of peanuts

The bad name of peanuts is due not to their nutritional properties, which are many and valuable, but to the fact that they have been introduced in food products of poor reputation, with excess salt and saturated fats.

However, this nut, if consumed without additives, is a natural source of health.. In this article we will review its benefits and properties.

1. Controls Blood sugar

A handful of peanuts provides 35% of the recommended amount of manganese, a very important mineral that helps us to control blood sugar.a very important mineral that helps us to metabolize carbohydrates and fats. In addition, manganese is involved in the absorption of calcium and helps us to regulate blood sugar levels.

2. Prevents complications during pregnancy

Surely you have heard about the vital importance of folic acid during pregnancy?. Many scientific investigations have shown that women who ingested at least 500 milligrams of folic acid during pregnancy reduced the chances of the fetus presenting serious alterations in the neural tube. The differences, according to these studies, were more than 70% in favor of those who took this amount of folic acid. Well, peanuts are rich in this nutrient.

3. Prevents gallstones

It may seem strange that a food with the bad reputation of being particularly rich in fat has this magnificent property.. But it is true: moderate consumption of peanuts helps our body to reduce the possibility of gallstones by up to 30%. Eating 70 to 100 grams of peanuts provides an extra dose of immunity against this disorder.

4. Boosts memory

Our mental and cognitive health also benefits from eating peanuts.. Peanuts have key nutrients, vitamin 3 and niacin, which provide better health for our neurons, which ultimately enhances our ability to retain data.

5. Regulates cholesterol levels

The same nutrients that protect our brain are the ones that help us, in turn, to regulate and maintain optimal cholesterol levels. regulate and maintain optimal cholesterol levels.. In addition, the copper content of peanuts prevents bad cholesterol levels from skyrocketing while increasing good cholesterol levels.

6. Prevents and combats the symptoms of depression

We have talked many times about depression, its causes and its frequent symptoms. One of the nutrients that greatly helps to avoid or overcome this psychological condition is tryptophan, an essential amino acid that regulates the production of serotonin, a hormone that, among other things, improves our mood and brings us well-being.

People suffering from depression have lower serotonin levels than normal. Thanks to tryptophan we can make our brain produce more of this hormone..

7. Protects heart health

Research in the field of cardiology has demonstrated that frequent consumption of peanuts is associated with a lower incidence of heart disease.. The antioxidants and good fats contained in these nuts, in addition to monounsaturated oleic acid, which is one of the main nutrients that protect the heart.

8. Improves cognitive health and prevents dementia.

Niacin, present in peanuts, is one of the most important nutrients for the health of our neuronal connections.. People who consume this nutrient are up to 65% less likely to suffer from cognitive disorders, such as dementia or Alzheimer's disease. A small handful of peanuts daily provides up to 30% of the recommended daily value of niacin.

9. Protects against some types of cancer

Have you heard of phytosterols? One of them, beta-sitoserol, can be found in many vegetable oils, legumes, seeds and other types of vegetables, and also in peanuts. This substance is directly related to the prevention of oncological diseases, since it inhibits the development of certain tumors.

10. Helps to lose weight

It may come as a surprise that a particularly fatty food can help us lose weight.. However, several studies have found that people who eat nuts a couple of times a week tend to have a lower propensity to gain weight, compared to those who rarely or never eat them.

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A delicious ingredient to take into account

As we have seen, among the properties of peanuts we find several that refer to the fact that it is a source of healthy fats, but it is also easy to use this ingredient in many dishes. Whether in its original form or through peanut butter, we can use it as a complement in snacks, desserts and first courses.

Bibliographical references:

• Bao, Y.; Han, J.; Hu, F. B.; Giovannucci, E. L.; Stampfer, M. J.; Willett, W. C.; Fuchs, C. S. (2013). Association of Nut Consumption with Total and Cause-Specific Mortality. New England Journal of Medicine. 369 (21): 2001–2011.
• Martinez-Carter, K. (2014). As American as peanut butter. Pacific Standard.